Search
  • Coach Rob

WOD for Monday 210823

Scaling, a reminder-

Please take into account your individual strengths and not quite strengths (I don't believe any of you to be weak) when you workout.


We try to provide scaling options on any and all modalities that we schedule for workouts. Please listen carefully to the workout overview given by the coach in the pre-WOD briefing. You should hear something about the intended stimulus and options so you can achieve the intended stimulus for any given workout. If the coach says in the workout you should be able to do 10 of whatever movement without stopping, that is a stimulus directive; likewise if they say if the movement is going to take longer than a certain amount of time you should do something different or lighter or shorter, that is also a stimulus directive.


Each of our workouts is meant to affect your body in a certain way. If you have chosen to ignore stimulus directions that you should have used, you will obviously not achieve the desired stimulus of the WOD. Our programming is written with intention. We can go into the methodology of the programming another time, but there is a method to it. The benefit you get from any particular workout relies on your adherence to how the workout is supposed to flow, and the response we are trying to get from your body.


So, when you choose to go too heavy for the stimulus, and you slow your workout down, slowing down your heart-rate, you have changed the type of workout. You may have caused your body to burn in an entirely different metabolic pathway than what the workout was supposed to be in. While it won't ever be a wasted workout, it still won't get you to where you want to go as fast as if you stay within the stimulus.


Enough said...now, go hard and enjoy!


P.S. - Good luck to all those athletes from ECFAF that will be competing in the Iron Games later this week!


TOY STORY

2 Sets:

10 Overhead Squats 155/105

10 Strict Pull-Ups

15 Overhead Squats 95/65

15 Toes-to-Bar

-Rest 3 minutes between sets-


121 views0 comments

Recent Posts

See All

HOWDY PARDNER 25/20 Calorie Echo Bike 5 Rope Climbs 25 deadlifts (315/225) 5 Rope Climbs 25/20 Calorie Echo Bike -OR- In Teams of 2 1000/850m Row (split) 100 Double Unders (each, at the same time) 50

LONE STAR STATE 16 min AMRAP 200m Run 10 Box Jump Overs (24/20) 4 Power Cleans (185/125)

BLUEBONNETS 5 Rounds for time: 20/16 Calorie Row OR 16/12 Echo 20 V-ups Or 20 GHD Sit-ups Or 30 AbMat Sit-ups 10-20-30-40-50 Wall Balls (20/14) -OR- BCS QUALIFIER EVENT 2 3 rounds 10 Toes To Bar 10 Sq